Many cyclists ride 80km on weekends and feel like they've lost 4 or 5 lb. As a result, after taking a few more bites of dinner, not only did it immediately return to its original shape, but it was also heavier than before. Well, the scale must be broken!

How far does it take to ride to actually lose 1kg of pure fat, not water or something?

“It’s hard to lose weight accurately.” Adam Carey, Ph.D. at Oxford University, runs a London-based health management organisation called CorPerformance11 years," but here is an empirical formula, the energy consumed by the cyclist = riding power x time x 3.6, if your riding power is 200 Watts/hour, you will consume 200 watts x 1 hour x 3.6 = 720 calories in 1 hour. "

Greg Whyte, professor of exercise science at Liverpool John Moores University, gave the answer to the second question: "There are about 9 Calories in calories. Excluding other ingredients such as water, 1 kg of fat contains about 9 calories. 780g is pure fat, so 1kg of fat provides 7800 calories. "

When it comes to calorie burn, heart rate and time are everything, and these two factors are far more important than what kind of exercise you do. If you can reach and maintain a certain heart rate threshold long enough, you're sure to burn off the calories you want to burn. Therefore, the key to cycling to lose weight is how to ride! First, keep your mouth shut.

In the field of fitness, there is a popular 37 rule: "Practice for three points, eat seven points", the same is true for cycling to lose weight, eating in moderation is very important! The right food should be high in nutritional value and low in calorie density. High-quality foods are divided into six categories: fruits, vegetables, lean proteins, such as fat content in 10% or less of fish and meat, nuts and seeds, grains, low-fat dairy and essential fats like omega-3 and omega-6 fatty acid. But candies, cakes, fried foods, high-fat meats, etc. should be basically eliminated!

According to the opinions of two experts: It takes at least 10.83 hours to lose 1 kg of pure fat by cycling, which is 10 hours, 49 minutes and 48 seconds.

Assuming that your riding route is all Daping Road, there is no uphill and downhill, and the weather is not windy. Calculated at an average speed of 25km/h, that means you need to ride 270.75 kilometers to burn 1kg of fat. However, it should be noted that the data obtained so far has an important premise: 100% of the energy source of exercise is fat.

In actual exercise, carbohydrates, proteins and fats all provide energy for the body. Under normal circumstances, 50%-60% of a person's daily energy needs come from carbohydrates, 25%-30% from fat, and 10%-15% from protein.

The intensity of exercise can be controlled by yourself, which is one of the benefits of cycling to lose weight. The key is the weight and speed of the gears, which can be controlled based on the physical state and fitness of the day. Beginners can set the gears lighter and pedal slowly. On the contrary, you can increase the speed by increasing the gear, so as to achieve the purpose of increasing the amount of exercise.

All three nutrients in the human body provide energy at the same time, but the fastest and most important source of energy is sugar (carbohydrate). During slow and steady breathing, fat has enough time to be converted to glycogen instead of protein for energy. If you exercise vigorously, you will burn muscle (protein) first and then fat. This is why many people lose a lot of muscle during the process of exercising to lose fat, but they do not really lose fat.

The following two methods can help you control the breath exchange ratio during cycling, thereby increasing the fat burning rate:

1. Intermittent cycling

2-3 rests after short, high-intensity rides days, then repeat. This method increases a person's metabolic rate and burns fat even when you're not cycling. It's an effective but also harmful method, because short, high-intensity rides can deplete your muscles.

2. Fasting riding method (it is recommended to operate better on the riding platform)

Riding on an empty stomach for 4-6 hours can also improve fat burning rates, i.e. do not eat any calorie-containing food or drink before and during the ride, and maintain a moderate-intensity ride. This method is time-consuming and requires diet control, but the effect is relatively stable.

According to the above training method, most people's energy source will be 20%-50% from fat.

Back to our original question, how far does it take to ride to lose 1kg of pure fat?

Calculated at the minimum standard, 20% of the energy consumed by each ride comes from fat, and it takes 5 rides to consume 1kg of fat, that is, 5 × 270.75 = 1353.75 kilometers.